He taputapu a te poipoi e hangaia ana ki te tihi tiketike me te haumaru-teitei-potae , te pahiri, te basil me te mint. He tino ataahua mo te hunga kaiwhenua, vegans ranei, he kai raumati hauora anake. Ko te Freekeh he witi tawhito nui ake. E pai ana ahau ki te peariki maeneene me te otaota, engari ki te hiahia koe ki te whakaki i tetahi paku, me whakauru etahi pipi me te pihikete tapatapahi, ka tihi atu ki etahi oriwa pango. Meinga tenei taaraha me te hummus me te pita whakamahana kia marama te hauora me te hauora.
He aha e hiahia ana koe
- 1 kapu korekeh
- 2 1/2 kapu wai
- 1/4 kapu hinu oriwa
- 1 punetēpu te wai rēmana
- 1/4 te pāhiri (he pai, he pai te tapatapahi)
- 2 te punetēpu punetēpu (he pai, he pai te tapatapahi)
- 1/4 pounamu kapu (pai pai)
- 3 aniana matomato (iti iti)
- 16 te tōmato tihi (tapatapahia, 3 tōmato roma rānei, he kiko)
- te tote ki te reka (te tote moana me te tote kosher)
- pepa pango ki te reka
Pehea ki te Hanga
- Whakaritea te paatete kia rite ki nga tohutohu mōkihi, te wai pai.
- Tukua te mokete ki te whakamatao i te paku, ka toua ki te hinu oriwa me te wai rēmana.
- Whakakotahitia te korekehuti ki te pāhiri tapatapahi, te mint, te basil me te riki matomato tae noa ki te hanganga pai.
- Tāpirihia te tōmato me te wa roa (kaua e paopao!) Ki te tote me te pepa.
Ka pai ake a Tabouli i te wa e noho ana i mua i te mahi, hei tuku i nga hua ki te puawai. Hoki atu ano i mua i te mahi, a ka hiahia pea koe ki te tango i te reka tere ki te whakatika i te whakamaroke mehemea e hiahiatia ana.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 283 |
| Katoa te wai | 15 g |
| Te momona | 2 g |
| Ko te wai kore | 10 g |
| Cholesterol | 0 mg |
| Te konutai | 125 mg |
| Ngā harotihāhā | 37 g |
| Piri Kai | 12 g |
| Pūmua | 8 g |